WODs 210228-210306

WODs  2/28-3/6

Monday
Strength:
Back Squat
5 x 5 reps @ 85%
Front Squat
5 x 3 reps @ 90%
WOD:
12 minute AMRAP
Row 250 Meters
10 Hang Power Cleans(95/65)
10 Ring Dips

Tuesday
Strength
Shoulder press
1-1-1-1-1 reps
Push press
3-3-3-3-3 reps
Push jerk
5-5-5-5-5 reps
WOD:
‘Annie’
For Time:
50-40-30-20-10 rep rounds
Double-unders
Sit-ups

Wednesday:
Strength:
Power Clean
4 x 3 reps
Front Squat
4 x 2 reps
Squat Clean
4 x 1 reps
WOD:
CrossFit Open WOD 12.1
7 minute AMREP
Burpees To A Target 6” Above max Reach

Thursday
5 Rounds For Time:
15 Wall Balls (20/14)
30 Double-unders
6 Ring Muscle-ups

Friday:
8 Rounds For Time:
Row 250 Meters
10 Hang Power Snatches Rx(115/75) Masters (95/65) scaled (75/55)
15 Push-ups

Saturday
2 Person Teams
30 minute AMRAP
15 Box Jumps (20/24)
12 Push Presses (115/75)
9 Toes To Bar
One person working per round

WODs 210221-210227

 WODs 2/21-2/27


Monday
Strength:
Front Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
12 minute AMRAP/REP
3-6-9-12-15-18-21....
Kettlebell Swings
Wall Balls (20/14)
Continue adding 3 reps to each exercise per round until time expires.

Tuesday:
5 Rounds For Time
10 Power Snatches (95/65)
15 Toes To Bar
30 Double-unders

Wednesday:
Strength:
Bench Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
For Time:
Row 2,000 meters

Thursday
3 Rounds For Time
20 Alternating KB Clean & Jerk (55/35)
20 Kettlebell Box Step-ups (55/35) (24"/20")
20 Goblet Squats (55/35)

Friday:
Strength:
3 x Max Rep Strict Pull-ups
WOD:
3 Rounds For Time:
25 Push-ups
15 Hang Power Cleans (95/65)
25 Medicine Ball Sit-ups (20/14)

Saturday

‘Danny’

20 minute AMRAP:

30 Box Jumps (24/20)

20 Push Presses (115/75)

30 Pull-ups

WODs 210214-210220

 WODs 2/14-2/20 2021

Monday
Strength:
Back Squat
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
5 Rounds For Time:
3 Box Jumps (30/24)
7 Burpees
9 Power Snatches (115/75)

Tuesday
Push Press
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
4 Rounds For Time:
20 Ring Dips
40 Double-unders
30 Abmat Sit-ups

Wednesday
Strength:
Dead-lift
5 x 1 Rep
Go for a new 1 Rep Max if you're up to it.
WOD:
10 minute EMOM
5 Power Cleans
Go as heavy as possible

Thursday:
WOD 1:
Fran
21-15-9 rep rounds for time
Thrusters (95/65)
Pull-ups
WOD 2:
8 Rounds (32 intervals)
Tabata Front Planks
Tabata Side Planks
Tabata Hollow Hold
Tabata Side Plank
Friday
Strength:
Every 30 seconds for 5 minutes
1 Clean & Jerk
Go as heavy as possible with good form
WOD:
For Time:
Row 1,000 Meters
Rest 5 minutes
Row 1,000 Meters

Saturday:
'Barbara Ann'
5 Rounds, Each For Time:
20 Handstand Push-ups
30 Dead-lifts (135/95)
40 Sit-ups
50 Double-unders
Rest 3 minutes between each round

WODs 210207-210213

 WODs 2/7-2/13 2021

Monday
Strength:
Every 2 minutes for 12 minutes
Front Squat
5 reps @ 85 % of 1RM
WOD:
Every minute on the minute for 10 minutes
5 Box Jumps + 5 Burpees

Tuesday:
Strength:
Work up to a heavy Clean & Jerk
WOD:
For Time:
Row 1,000 Meters
100 Double-unders
Row 1,000 Meters

Wednesday:
Strength:
20 minutes to work up to a 5RM Dead-lift
WOD:
Death By Handstand Push-up
minute 1: 1 Handstand Push-up
minute 2: 2 Handstand Push-ups
minute 3: 3 Handstand Push-ups
minute 4: 4 Handstand Push-ups
Continue until you can no longer keep up with the clock

Thursday:
4 Rounds For Time
Air Bike 25 Calories
20 Hand Release Push-ups
15 Knees To Elbows

Friday:
3 Rounds For Time
15 Back Squat (185/125)
45 Double-unders

Saturday:
4 Rounds For Time:
25 Wall Balls (20/14)
20 Pull-ups
15 Kettlebell Swings (55/35)
10 Handstand Push-ups